Health & Wellness | 健康知识库

by 大牙哥

MMA腹肌训练（你一定会认输！）

MMA AB WORKOUT (You WILL Tap Out!)

8分钟阅读

摘要

ATHLEAN-X 的 Jeff Cavaliere 推出了一套受 MMA 启发的 3 个动作腹肌循环训练，称为”冲击腹肌训练”，旨在通过抗冲击吸收和旋转稳定性来构建核心力量。这套训练只需一件器材——Dynamax 球、稳定球，甚至沙发靠垫即可完成——采用阶梯式递进结构。其目标是模拟 MMA 格斗选手核心在出击和承受击打时所面临的功能性需求。

要点

  • MMA 格斗选手依赖强健的腹肌来完成两项关键功能：在出击时产生旋转力，以及在承受躯干击打时进行缓冲
  • 训练围绕抗冲击吸收而设计——迫使核心在身体受到物理冲击时抵抗塌陷
  • 三个动作依次进行，构成一个循环，按照阶梯式次数方案递进（1、2、3、4、5……）
  • 阶梯格式意味着你先完成每个动作 1 次，然后 2 次，再 3 次，持续递增直到动作标准崩溃——这个数字被称为你的”放弃得分”
  • 全程要求躯干完全平行于地面——不完整或懈怠的姿势会显著降低核心参与度
  • 这套训练体现了 ATHLEAN-X 更宏观的理念：按照运动员的使用方式来训练肌肉，整合全身而非孤立单块肌肉

动作详解

动作 1 — 平板支撑拳击球（地面高度）

  • 目标肌肉： 整个前侧核心、stabilizer muscles、anti-extension core strength
  • 准备姿势： 在球前方进入标准平板支撑位置
  • 执行方式： 用拳头用力向下击打球的顶部，左右交替进行
  • 动作要领：
    • 全程保持躯干完全平行于地面
    • 用整条手臂和体重发力击打——而非仅仅用手腕轻弹
    • 吸收冲击时身体不得塌陷或下垂
  • 常见错误： 用手轻拍而非用整条手臂发力击打——这会大幅降低腹肌激活程度

动作 2 — 肘部在球上驱动（中位高度）

  • 目标肌肉： 核心、obliques、hip flexors
  • 准备姿势： 向前爬动，使躯干以类似平板支撑的姿势支撑在球上
  • 执行方式： 将一侧肘部向上抬起后再向内收（朝向身体），左右交替
  • 动作要领：
    • 整个动作过程中保持稳定的 plank position
    • “肘部上抬、向内驱动”的动作应刻意而受控
  • 组数/次数： 与动作 1 相同的阶梯式递进方案

动作 3 — 膝部在球上驱动（顶部位置）

  • 目标肌肉： hip flexors、下腹部、core stability
  • 准备姿势： 将身体完全置于球的顶部
  • 执行方式： 将一侧膝盖有力地向胸部方向驱动，左右交替
  • 动作要领：
    • 保持核心收紧，避免在球上滚动或失去平衡
    • 膝部驱动应具有爆发力——视频中使用”砰”的击打提示音
  • 组数/次数： 相同的阶梯式递进方案；这是最终也是最具挑战性的姿势

阶梯递进结构

  • 从每侧1 次开始，完成全部三个动作
  • 随后进行每侧 2 次，然后 3 次，依此类推
  • 持续进行直到动作标准崩溃或无法完成一轮——该数字即为你的放弃得分

相关概念

  • core strength
  • anti-extension core stability
  • rotational power
  • plank progressions
  • impact absorption training
  • functional fitness
  • athletic training
  • ladder progression

English Original 英文原文

Summary

Jeff Cavaliere of ATHLEAN-X presents a 3-exercise MMA-inspired ab circuit called the “Impact Ab Circuit,” designed to build core strength through impact absorption and rotational stability. The workout uses a single piece of equipment — a Dynamax ball, stability ball, or even couch cushions — and follows a ladder progression structure. The goal is to mimic the functional demands placed on an MMA fighter’s core during both striking and absorbing blows.

Key Points

  • MMA fighters depend on strong abs for two critical functions: generating rotational force behind strikes and absorbing body blows
  • The workout is built around impact absorption — forcing the core to resist collapse when the body takes a physical shock
  • All three exercises are performed in sequence as a circuit, progressing through a ladder-style rep scheme (1, 2, 3, 4, 5…)
  • The ladder format means you perform 1 rep of each movement, then 2, then 3, continuing upward until form breaks down — this is called your “tap out score”
  • Full trunk alignment (parallel to the floor) is required throughout — partial or lazy positioning reduces core engagement significantly
  • The workout reflects ATHLEAN-X’s broader philosophy: train muscles the way athletes use them, integrating the whole body rather than isolating individual muscles

Exercise Details

Exercise 1 — Plank with Fist Pound (Floor Level)

  • Target muscles: Entire anterior core, stabilizer muscles, anti-extension core strength
  • Setup: Start in a standard plank position in front of the ball
  • Execution: Drive your fist down hard onto the top of the ball, alternating right and left
  • Form cues:
    • Keep the full trunk parallel to the floor throughout
    • Use the entire arm and body weight behind the punch — not just a wrist flick
    • Absorb the impact without letting the body cave or sag
  • Common mistakes: Tapping lightly with the hand rather than driving through with the whole arm — this dramatically reduces ab activation

Exercise 2 — Elbow Drive on Ball (Mid Level)

  • Target muscles: Core, obliques, hip flexors
  • Setup: Crawl up so the torso is supported on top of the ball in a plank-like position
  • Execution: Drive one elbow up and then inward (toward the body), alternating sides
  • Form cues:
    • Maintain a constant plank position throughout the movement
    • The “elbow up, drive in” motion should be deliberate and controlled
  • Sets/Reps: Follows the same ladder progression as Exercise 1

Exercise 3 — Knee Drive on Ball (Top Position)

  • Target muscles: hip flexors, lower abs, core stability
  • Setup: Position yourself fully on top of the ball
  • Execution: Drive one knee in sharply toward the chest, alternating sides
  • Form cues:
    • Keep the core braced to avoid rolling or losing balance on the ball
    • Knee drives should be explosive and forceful — “bam” contact cues are used
  • Sets/Reps: Same ladder progression; this is the final and most challenging position

Ladder Progression Structure

  • Begin with 1 rep per side across all three exercises
  • Then perform 2 reps per side, then 3, and so on
  • Continue until form fails or you can no longer complete a round — that number is your tap out score

Mentioned Concepts

  • core strength
  • anti-extension core stability
  • rotational power
  • plank progressions
  • impact absorption training
  • functional fitness
  • athletic training
  • ladder progression

关系图谱